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The Honolulu Advertiser

Posted on: Wednesday, June 15, 2005

SHAPE UP
The power of fruits in your diet

By Charles Stuart Platkin

Everyone is trying to get us to eat more fruits to help us lose weight, fight cancer and prevent the common cold.

In fact, all fruits have amazing disease-fighting substances called antioxidants, which may prevent the harmful oxidation from both inside and outside the cell that leads to disease and signs of aging. And in terms of cancer prevention, fruits (and vegetables) are extremely powerful, says Dr. Mehmet Oz, a professor of surgery, director of the Cardiovascular Institute at Columbia University and co-author of "You: The Owner's Manual" (HarperCollins, 2005).

"Ninety percent of the population has cancer at any given point; it's just that our bodies are constantly fighting it off, which is exactly why cancer-fighting foods are so important," says Oz. "I would estimate that as much as 50 percent of your ability to fight off cancer on a daily basis comes from the foods you eat."

Yet another benefit of fruits is their ability to help you lose weight. Because they're high in both fiber and water, you get a lot of food for relatively few calories. Substitute them for higher-calorie foods you normally eat; don't simply add fruit to what you're already eating.

Here are the best of the best, based on taste, nutrients, calories, antioxidant (disease-fighting) value, cooking and eating flexibility.

ORANGES

Why: Oranges are jam-packed with nutrients, low in calories and easy to carry around. Orange juice is not a terrible choice, but it doesn't have anywhere near the impact of the actual fruit.

Nutrients: Packed with vitamin C and fiber, oranges also contain thiamin, folate, vitamin A (in the form of beta-carotene), potassium and calcium. A medium orange has about 60 calories.

Health perks: Regular consumption of oranges is associated with a significantly lower risk of lung and stomach cancers.

Flavonoids in oranges help to prevent DNA damage from cancer-causing substances and decrease inflammation throughout the body. In addition, compounds called limonoids — which give citrus fruit its slightly bitter taste — appear to be highly active anti-cancer agents.

Purchasing tips: According to Aliza Green, author of "The Field Guide to Produce" (Quirk Books, 2004), choose oranges that are firm, heavy for their size (they will be juiciest) and evenly shaped.

Uses: Pack one in your bag, briefcase or suitcase. Use oranges in salads, cooking or mixed with your morning cereal.

APPLES

Why: They come in hundreds of varieties, they taste wonderful, you can bake them and they are very low in calories. While apples aren't bursting with vitamins, apples are packed with fiber, which not only decreases cholesterol but helps protect against cancer.

Nutrients: Good source of vitamin C and fiber. A medium apple has 80 calories.

Health perks: Apples have strong antioxidant activity, inhibit cancer cells and lower cholesterol. According to Rui Hai Liu, a professor of food science at Cornell University, the antioxidant concentration in apples is among the highest of all fruits. Additional research from Cornell recently suggested that apples could fight Alzheimer's disease as well.

Purchasing tips: Choose apples with smooth, clean skin and good color for the particular variety. An apple's skin should be shiny, says Green. Avoid apples with dull skin or bruises and punctures. Store apples in the refrigerator for up to two weeks.

Uses: Have it as a daily snack. For a delicious, low-cal dessert, dust with cinnamon and Splenda and bake. Grab an apple instead of that bag of chips.

BLUEBERRIES

Why: They taste both sweet and tart, and are packed with nutrients and antioxidants.

Nutrients: Good source of vitamin C, manganese and dietary fiber. A cup of blueberries has 82 calories.

Health perks: Blueberries protect against heart disease, weak eyesight, cancer and aging. A Tufts University study found that the antioxidant activity of blueberries consistently outscores other fruits and vegetables. Blueberries also contain potassium and vitamin C, both of which play a role in lowering blood pressure. Store-bought blueberries are high in antioxidants; wild blueberries are higher.

Purchasing tips: Choose firm, large, plump, full-colored blueberries free of moisture with few stems in dry, unstained containers. Blueberries should be a deep purple-blue to blue-black color with a silver frost. Refrigerate for five or six days. To prevent mold, don't wash them until just before they're used.

Uses: Add to muffins, smoothies, yogurt, breads, waffles, etc. Cut back on the amount of cereal in your bowl to make room for a handful of blueberries.

Charles Stuart Platkin is a nutrition and public-health advocate.